Purvottanasana - Upward Plank Pose

The name comes from the Sanskrit words “Purva” meaning “east",“Ut” meaning “intense”,“Tan” meaning “to stretch” and “Asana” meaning “pose”.This pose is commonly referred to by several different names, including:Upward Plank,Reverse Plank,Inclined Plane,Inclined Plank and Upward Plane.Upward Plank Pose is an intermediate back-bending yoga pose that builds strength and flexibility.It is sometimes used as a counter-pose to forward folds,such as Paschimottanasana and Chaturanga Dandasana.

If you suffer from hyperthyroidism, then do this asana without bending the head backwards.

Note: As a beginner if you are not able to balance your body on your hands and feet,try keeping 2 folded thick blankets below your hips and then try to balance your body. Do not lift your body too much.Once you learn balancing,you can remove the blankets and try practicing this asana without any support.

Avoid doing this asana. Read this section carefully before you do it.

Avoid the practice of this pose if you suffer fromWrist,Neck injury,Arm injuryLower back problemHypertensionHerniaCervical spondylosis

How to do this asana:

Start in Dandasana.Place your hands several inches behind your hips with your fingertips pointing forwards towards your feet.Bend your knees and place your feet on the floor hip-width distance apart.On an exhalation,push through your hands and feet to lift your hips to the same height as your shoulders and straighten your arms.Roll your shoulders onto your back and lift your chest.Stay here for up to 30 seconds, then slowly sit back down.

Step 2: Bend your knees and place your feet on the floor,big toes turned inward,heels at least a foot away from your buttocks.

Step 3: Exhale,press your inner feet and hands down against the floor,and lift your hips until you come into a reverse tabletop position,torso and thighs approximately parallel to the floor,shins and arms approximately perpendicular.

Step 4: Without losing the height of your hips,straighten your legs one at a time.Lift your hips still higher without hardening your buttocks.Press your shoulder blades against your back torso to support the lift of your chest.

Step 5: Without compressing the back of your neck,slowly drop your head back.

Step 6: Hold for 30 seconds,then sit back down in Dandasana with an exhale.